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5 things to remember when raising a vegetarian child
With a bit of thoughtful planning and a little imagination, following a vegetarian diet for your little one can be a healthy choice. Here are some tips to ensure your child is getting all the goodness they need.
- Get the balance right
Whether your child is vegetarian or not, the key to helping them grow so that they reach their important developmental milestones lies in ensuring they get the right mix of essential nutrients in their meals. All children need a mix of fruit and vegetables, whole grains (including wholegrain breads, barley, oats and brown rice) plus protein.
- Seek out protein
Protein is essential for the generation and regeneration of cells in the body and is therefore key to a healthy diet. Dairy products, including yoghurt, milk and cheese, contain protein – and so do eggs. Other important sources of protein include tofu, nuts, seeds and beans. The Squish 100% Fruit Yogi range is made using double thick natural yoghurt. There’s a range of delicious flavours to choose from, including Apple, Banana + Yoghurt; Apple, Guava + Yoghurt; Fruit Medley + Yoghurt; Pear, Mango + Yoghurt; and Pear, Butternut, Yoghurt + Mango with Cinnamon. You can serve them on their own, mixed with your child’s favourite cereal, or as a tasty dip for fruit slices. Squish 100% Fruit and Veg Purees have no added starch or cane sugar and are free of nasties – they contain no colourants, flavourants or preservatives – so you can rest easy knowing you are making a good choice for your child.
- Get fortified
Some simple purchasing swaps can help ensure your child is getting all the goodness they need on a meat-free diet. When you’re shopping for pasta or cereals, choose products that are iron-fortified. If your child is on formula, also ensure you choose one that is iron-fortified.
- Don’t forget important Omega
Omega 3 fats are important for brain development and eye health and are usually obtained by eating oily fish. Soy products (for example, tofu), canola oil, walnuts and flax seeds are good alternatives for you to include in your child’s diet to ensure they are getting their Omega fix.
- Be an adventurous cook
Like any good diet, variety is key. Seek out inspiring recipes and ideas to keep your child’s meals and snacks interesting. You’ll find a whole range of vegetarian recipes on the Squish website. Some of our favourites include: Sweet Potato Rostis, Veggie Burgers, Sneaky Fruit & Veg Waffles, and Veggie-loaded Cottage Pie. For more veggie recipes that are quick and easy to prepare, visit squish.co.za.